Post by Sareen on Dec 1, 2007 0:44:02 GMT -5
Excellent exercise for the lateral head of the triceps.
Here is a great article by Michael Yessis :
EXECUTION
* Lie faceup on an exercise bench with a loaded barbell racked directly above your head. Your head, shoulders and glutes should rest on the bench with your knees alongside the bench bent at 90 degrees and your feet flat on the floor.
* Grasp the barbell with a supinated (palms-up) grip with your hands lined up just beyond shoulder width.
* Lift the bar from the rack and fully extend your arms so that the bar is directly above your chest.
* Inhale and hold your breath as you lower the barbell by bending your arms, keeping your elbows pointed forward. Lower the weight straight down until it comes close to touching the middle or lower part of your chest.
* Stop and reverse directions to push the barbell back up, extending your arms until the bar is above your chest again.
* Exhale forcefully as you pass the most difficult point on the up phase.
* Pause momentarily in the top position and squeeze your triceps hard, then repeat for reps.
TIPS
* When pressing the bar up, push down into the floor with your feet and contract your thighs and glutes, but don't raise your hips off the bench. This will help stabilize your body and allow you to press more weight.
* Inhaling and holding your breath helps stabilize the chest, creating a firm base against which the muscies contract. In addition, it helps stabilize the torso, giving you more stability in the lying position. When you exhale, the body relaxes and you lose some rigidity of the chest. Exhale only when the muscles aren't under strong contraction.
* The reverse-grip bench press is a great exercise for targeting the lateral triceps and minimizing the medial head.
* If possible, have a spotter help you unrack the bar--this will help prevent shoulder injuries. Use one when first starting out till you get the hang of the movement.
* To get more stress on your triceps, lower the barbell toward the middle/upper chest. To emphasize the upper pecs, lower the barbell toward your lower chest.
PRIMARY MUSCLES INVOLVED Three major muscle groups are involved in the reverse-grip bench press.
MUSCLE LOCATION MOVEMENT(S)
* Triceps brachii Back of upper arm Extends arm at elbow
* Anterior deltoid Front part of three-headed Flexes upper arm at
muscle that covers shoulder shoulder (lifts up)
* Pectoralis major Upper portion of ribcage Flexes upper arm at
(upper portion) shoulder (lifts up)
When: Do the reverse-grip bench press first In your triceps workout. Be sure to do several warm-up sets before going heavy.
With: Follow the reverse-grip bench press with triceps-extension exerclses like the pressdown or skull-crusher.
Dante ( DC TRAINING) for safety purpose recommends this on Smith Machine although I prefer doing it on the free olympic bar.
Here is a great article by Michael Yessis :
EXECUTION
* Lie faceup on an exercise bench with a loaded barbell racked directly above your head. Your head, shoulders and glutes should rest on the bench with your knees alongside the bench bent at 90 degrees and your feet flat on the floor.
* Grasp the barbell with a supinated (palms-up) grip with your hands lined up just beyond shoulder width.
* Lift the bar from the rack and fully extend your arms so that the bar is directly above your chest.
* Inhale and hold your breath as you lower the barbell by bending your arms, keeping your elbows pointed forward. Lower the weight straight down until it comes close to touching the middle or lower part of your chest.
* Stop and reverse directions to push the barbell back up, extending your arms until the bar is above your chest again.
* Exhale forcefully as you pass the most difficult point on the up phase.
* Pause momentarily in the top position and squeeze your triceps hard, then repeat for reps.
TIPS
* When pressing the bar up, push down into the floor with your feet and contract your thighs and glutes, but don't raise your hips off the bench. This will help stabilize your body and allow you to press more weight.
* Inhaling and holding your breath helps stabilize the chest, creating a firm base against which the muscies contract. In addition, it helps stabilize the torso, giving you more stability in the lying position. When you exhale, the body relaxes and you lose some rigidity of the chest. Exhale only when the muscles aren't under strong contraction.
* The reverse-grip bench press is a great exercise for targeting the lateral triceps and minimizing the medial head.
* If possible, have a spotter help you unrack the bar--this will help prevent shoulder injuries. Use one when first starting out till you get the hang of the movement.
* To get more stress on your triceps, lower the barbell toward the middle/upper chest. To emphasize the upper pecs, lower the barbell toward your lower chest.
PRIMARY MUSCLES INVOLVED Three major muscle groups are involved in the reverse-grip bench press.
MUSCLE LOCATION MOVEMENT(S)
* Triceps brachii Back of upper arm Extends arm at elbow
* Anterior deltoid Front part of three-headed Flexes upper arm at
muscle that covers shoulder shoulder (lifts up)
* Pectoralis major Upper portion of ribcage Flexes upper arm at
(upper portion) shoulder (lifts up)
When: Do the reverse-grip bench press first In your triceps workout. Be sure to do several warm-up sets before going heavy.
With: Follow the reverse-grip bench press with triceps-extension exerclses like the pressdown or skull-crusher.
Dante ( DC TRAINING) for safety purpose recommends this on Smith Machine although I prefer doing it on the free olympic bar.
